BANDED PULL APARTS IN HIP FLEXOR STRETCH (10 REPS EACH SIDE)
BENEFITS: Strengthens your back, improves posture, shoulder health and hip mobility. Start in a lunge position with your back knee on the floor. Drop your hips and shift your weight forwards until you feel a stretch in your back hip flexor (thigh and hip area). Grip a lightweight resistance band at each end, knuckles facing the ceiling, and hold it out in front of you with arms at shoulder height (A). Pull the band apart, moving your shoulder blades back and down, squeeze and hold (B), before returning to the start position.
The 6 Best Yoga Exercises for a Full-Body Workout Photo Gallery
KB FRONT RACK REVERSE LUNGE (8-10 REPS EACH LEG, ALTERNATING)
BENEFITS: Develops lower-body strength (glutes, hamstrings, quads), building power and balance. The front rack position works your core. – Stand with your feet hip-width apart and hold a kettlebell in a front-rack position (hands on sternum, elbows pointing down, A).Take a step back with your left leg on the ball of your foot, lowering your left knee under control towards the floor. Allow your right knee to track slightly over your toes (B). When your left knee is almost touching the floor, press up through your right heel to a standing position. Keep an upright position.
DB FLOOR PRESS (8-10 REPS)
BENEFITS: Boosts your upper-body strength, working your chest and arms. Lie on your back with knees bent and feet flat on the floor. Push your chest out, keeping an arch between your lower back and the floor. Hold the dumbbells in an overhand grip with your elbows at 90o , both elbows touching the floor (A). Press the dumbbells explosively towards the ceiling until your arms are straight and elbows fully locked (maintain 45o angle at hands, B). Lower the dumbells, under control, until your elbows reach the floor.
KB SWINGS (15 REPS)
BENEFITS: Targets all the muscles on the back of the body (glutes, hamstrings, lower back) and improves strength and posture. Start in a hip-width stance, with both hands holding a kettlebell in an overhand grip, shoulders back and down and chest up (A). Send your hips back, so the kettlebell swings between your legs (B). Keeping your core tight, snap your hips through and squeeze your glutes at the top (C). Increase the range of motion with every rep until you’re flexing and extending at your hips. Keep your back straight.
SHOULDER TAPS (10 REPS EACH SIDE)
BENEFITS: This core exercise also tests your stability and shoulder strength. Start in tall plank position (hips in line with shoulders), hands just wider than shoulder width and core tight. Squeeze you bottom muscles (A). Lift your right arm off the ground and touch your left shoulder in a slow and controlled movement (B). Slowly place your hand back on the ground and repeat the movement on the other side, keeping your hips PHO still throughout.
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